Hi gang,
Only 65 days until Prague (and 38 days until the Chilly).
When I came home last night I was feeling just a bit under the weather, coughing a bit, feeling tired. In addition to that, between getting my sons ready for dinner and ensuring they both got to their evening activities and managed to complete their homework, well, I didn't really have 90 minutes to spare to get my evening of hill runs completed. Not to worry, thought I! I will do them Thursday morning.
So, Thursday morning, get out of bed and down to the treadmill I go. Seven hills, 9.8 km - well, that is a bit of work, let me tell you. Then, of course, four hours later, Andy shows up for our absolute favorite "heavy leg day". Dead lifts up to 225 lbs, Squats up to 235 lbs, bench press, seated row and the ever popular plank (some twisted, evil variations to be sure).
Its a good thing that I am not running for a couple of days!
OK, so, song of the day? Some great guitar tunes flowing this morning but I have to give it to Purple Haze by the immortal Jimmy Hendrix. This morning's blood pressure, which I measure daily but will try to remember to report weekly, 115/77 - not bad for an old guy.
Blog to you soon!
Paul
Thursday, January 22, 2009
Wednesday, January 21, 2009
Tuesdays - good lord, why am I doing this?
Hi everyone,
As per is my usual ritual on Tuesday, Andy dropped by for an hour of abuse and I had a clinic at the Running Room last night.
So. Andy. Same ritual as the past few weeks but this time 40 reps as opposed to 30 and 35. A total of 720 reps over the 3 sets of 6 excercises. Argh! Later at the running room we learned a bit about Yoga and then completed a 6km run. By the way, Yoga - not for me.
Song of the day? Symphonic Slam's Time Run's Short.
Blog you soon!
Paul
As per is my usual ritual on Tuesday, Andy dropped by for an hour of abuse and I had a clinic at the Running Room last night.
So. Andy. Same ritual as the past few weeks but this time 40 reps as opposed to 30 and 35. A total of 720 reps over the 3 sets of 6 excercises. Argh! Later at the running room we learned a bit about Yoga and then completed a 6km run. By the way, Yoga - not for me.
Song of the day? Symphonic Slam's Time Run's Short.
Blog you soon!
Paul
Sunday, January 18, 2009
Sunday long run
Hi everyone,
We had a fair bit of snow here yesterday and today so road conditions were poor. As a result I decided to do my scheduled 12 km run on the treadmill - as I have said in the past, neither as effective, nor as much fun, as a road run but one makes do. Yesterday it was too cold and so my newly added regular Saturday run also was stationary.
So here are the results:
We had a fair bit of snow here yesterday and today so road conditions were poor. As a result I decided to do my scheduled 12 km run on the treadmill - as I have said in the past, neither as effective, nor as much fun, as a road run but one makes do. Yesterday it was too cold and so my newly added regular Saturday run also was stationary.
So here are the results:
- Saturday 4 km run - song of the day Would I lie to you? by the Eurythmics
- Sunday 12.1 km run - song of the day Won't get fooled again by the Who
My weight continues in the right direction with my further loss of an additional 0.7 kg this week.
Blog you again soon!
Paul
Thursday, January 15, 2009
The things I do just so I can update this silly blog!
Hi everyone,
Andy just left and it was "heavy leg day" - as the
following, rather poor quality picture will ascertain.
Started off with dead lifts running from 135 to 155 to 185 and then on to 200 lbs. Nice! Then onto squats culminating with 3 sets of 6 at 225 lbs, that is just over 100kg for the imperially challenged readers out there! I love squats!
After that was a fair bit of core work - less important but Prague and Reykjavik beckon.
Blog you all again soon!
Paul
Andy just left and it was "heavy leg day" - as the
following, rather poor quality picture will ascertain.Started off with dead lifts running from 135 to 155 to 185 and then on to 200 lbs. Nice! Then onto squats culminating with 3 sets of 6 at 225 lbs, that is just over 100kg for the imperially challenged readers out there! I love squats!
After that was a fair bit of core work - less important but Prague and Reykjavik beckon.
Blog you all again soon!
Paul
Wednesday, January 14, 2009
Hills, damn you, Hills...
Well
Not being a complete idiot, I resumed my hill running tonight but did it on a treadmill. The windchill adjusted temperature around here is about -25C and that is just not something I want to face. So, tonight's run was in shorts and a t-shirt in the comfort of my basement.
I ran 2 km at an incline of 1.5%, with a slower speed of 8 km per hour. I then ran 5 "hills" each of 400m with a 7% incline. My walk "down" was basically a 5 km per hour stroll with the treadmill flat for 275 m then 125 m of my original run rate followed by the next "hill".
I then ran at a faster pace for another 2km. All told, I completed just over 8 km - not bad. Very tiring and my legs are sore but, not bad.
Song of the day Everyone Needs Somebody to Love by the Blues Brothers.
Be cool, baby, it's cold outside.
Paul
Not being a complete idiot, I resumed my hill running tonight but did it on a treadmill. The windchill adjusted temperature around here is about -25C and that is just not something I want to face. So, tonight's run was in shorts and a t-shirt in the comfort of my basement.
I ran 2 km at an incline of 1.5%, with a slower speed of 8 km per hour. I then ran 5 "hills" each of 400m with a 7% incline. My walk "down" was basically a 5 km per hour stroll with the treadmill flat for 275 m then 125 m of my original run rate followed by the next "hill".
I then ran at a faster pace for another 2km. All told, I completed just over 8 km - not bad. Very tiring and my legs are sore but, not bad.
Song of the day Everyone Needs Somebody to Love by the Blues Brothers.
Be cool, baby, it's cold outside.
Paul
Tuesday, January 13, 2009
Cold running and hot workouts!
Hi gang,
Worked out with Andy again today and then ran tonight. The circuit that Andy and I started last week at 30 reps is now up to 35 for a total of 630 reps over the three sets. Here is the breakdown again - 3 Sets of:
Worked out with Andy again today and then ran tonight. The circuit that Andy and I started last week at 30 reps is now up to 35 for a total of 630 reps over the three sets. Here is the breakdown again - 3 Sets of:
- 35 x squats with 95 lbs
- 35 lateral pulldowns with 65lbs
- 35 x inclined dumbell press with 25lbs
- 35 hip lifts
- 35 x seated dumbell press with 15lbs
- 35 crunches
It is horrid. No two ways about it.
Tonight's run followed a lecture on Triathlons. Hmmmm. Sounds like something for 2010. The run was the usual 6km steady run, completed with a pace of 6:30 min/km. It was cold at -14 with wind chill down to -20C, and the roads were less than ideal but it was a nice run.
Song of the day Fairy Fellers Master Stroke by Queen.
Blog you again soon!
Paul
Sunday, January 11, 2009
16 km LSD
Hi everyone,
Feeling a lot better about the old running world today. Good thing, too, only 49 days until the Chilly 1/2 Marathon and 76 days to Prague. Pulled off a 16 km LSD with my group at the running room - sure was a nice morning for it. A bit cold at -14 but as the sun came up it got warmer and it was certainly sunny. Road conditions were ok - a bit more plowing would have helped. My time was just over 1:50 and my pace was 6:57 (mostly due to road conditions)
Song of the day by New Zealand band Split Enz: I Got You. Great song, great band.
OK. So, a list of the races for which I am presently signed up:
March 1 - Chilly 1/2 Marathon
March 28 - Prague 1/2 Marathon
April 22 - Aurora 1/2 Marathon
May 24 - Ottawa 1/2 Marathon
I will be signing up for Reykjavik before months ends. Blog with you soon!
Paul
Feeling a lot better about the old running world today. Good thing, too, only 49 days until the Chilly 1/2 Marathon and 76 days to Prague. Pulled off a 16 km LSD with my group at the running room - sure was a nice morning for it. A bit cold at -14 but as the sun came up it got warmer and it was certainly sunny. Road conditions were ok - a bit more plowing would have helped. My time was just over 1:50 and my pace was 6:57 (mostly due to road conditions)
Song of the day by New Zealand band Split Enz: I Got You. Great song, great band.
OK. So, a list of the races for which I am presently signed up:
March 1 - Chilly 1/2 Marathon
March 28 - Prague 1/2 Marathon
April 22 - Aurora 1/2 Marathon
May 24 - Ottawa 1/2 Marathon
I will be signing up for Reykjavik before months ends. Blog with you soon!
Paul
Thursday, January 8, 2009
Ah, snow....
Hi there,
Went for a run yesterday and really stuggled. It was snowing heavily, the roads were poor and we were trying to do hills. Now I had missed a number of hill runs due to travel and the holidays so I was behind and I knew I would not be able to complete the 7 hills scheduled for this week but it was all I could do to complete 2 1/2. It was really difficult. End of story, I completed another 7 km but my time was poor - 8 minutes per km. I hate running in snow.
Song of the day: Burning Down the House by the Talking Heads
Today worked out with Andy. Squats. I love Squats! Started off with Dead Lifts - 3 sets of 8 with a 135 lb barbell. Followed by, you guessed it, Squats!
8 x 185 lbs
8 x 205 lbs
3 x 5 x 225 lbs
Followed by a significant amount of core work! A good workout. Feeling much better today than I did yesterday and ready to tackle my next run.
See you soon,
Paul
Went for a run yesterday and really stuggled. It was snowing heavily, the roads were poor and we were trying to do hills. Now I had missed a number of hill runs due to travel and the holidays so I was behind and I knew I would not be able to complete the 7 hills scheduled for this week but it was all I could do to complete 2 1/2. It was really difficult. End of story, I completed another 7 km but my time was poor - 8 minutes per km. I hate running in snow.
Song of the day: Burning Down the House by the Talking Heads
Today worked out with Andy. Squats. I love Squats! Started off with Dead Lifts - 3 sets of 8 with a 135 lb barbell. Followed by, you guessed it, Squats!
8 x 185 lbs
8 x 205 lbs
3 x 5 x 225 lbs
Followed by a significant amount of core work! A good workout. Feeling much better today than I did yesterday and ready to tackle my next run.
See you soon,
Paul
Tuesday, January 6, 2009
Busy day...
Hi there
Andy came by for a workout at lunchtime today. We did a simple circuit, 3 times:
30 x squats with 115 lb barbell
30 x lateral pulldowns with 65 lbs
30 x incline dumbell press with 30 lbs
30 x crunches
30 x hip lifts
30 x seated dumbell press with 25 lbs
The second set of this was horrid - the third far worse. Thanks Andy.
Tonight was a 6 km Steady Run with the Running Room. My time was 37 minutes, 47 seconds - pace of 6:22. Nice.
Song of the day Queen's Fat Bottom Girls.
Later!
Andy came by for a workout at lunchtime today. We did a simple circuit, 3 times:
30 x squats with 115 lb barbell
30 x lateral pulldowns with 65 lbs
30 x incline dumbell press with 30 lbs
30 x crunches
30 x hip lifts
30 x seated dumbell press with 25 lbs
The second set of this was horrid - the third far worse. Thanks Andy.
Tonight was a 6 km Steady Run with the Running Room. My time was 37 minutes, 47 seconds - pace of 6:22. Nice.
Song of the day Queen's Fat Bottom Girls.
Later!
Sunday, January 4, 2009
15 km LSD
Hi gang,
Was supposed to do a 16 km LSD this morning but due to some route management problems (we got lost) ended up doing only 15km in a time of 1:42:11 (an average, walk adjusted pace of 6:42) - not bad for an LSD. I have seven weeks until the Chilly Half and intend to be able to run that one at a good pace so I would say the training is going well.
Today's song of the day was Life is a Highway by Canadian Tom Cochrane - a good tune for a long run.
Be cool - back at you in short order.
Paul
Was supposed to do a 16 km LSD this morning but due to some route management problems (we got lost) ended up doing only 15km in a time of 1:42:11 (an average, walk adjusted pace of 6:42) - not bad for an LSD. I have seven weeks until the Chilly Half and intend to be able to run that one at a good pace so I would say the training is going well.
Today's song of the day was Life is a Highway by Canadian Tom Cochrane - a good tune for a long run.
Be cool - back at you in short order.
Paul
Thursday, January 1, 2009
Happy New Year
Hi everyone,
After my 14 km run last week I took it easy on running as I am fighting a cold and wanted to be well enough to run the Resolution Run this morning which I did. Attached is a photo of me taken at the event.
It was a 5.2 km run with a good time of 32:15 - not bad. Song of the day was Hermin's Hermet Henery the Eighth.
I also spent a bit of time under a barbell with Andy Laird on both Monday and Wednesday this week. Some serious weight work is going to be clearly part of my future - only 87 days until Prague.
Back with you soon.
Paul
After my 14 km run last week I took it easy on running as I am fighting a cold and wanted to be well enough to run the Resolution Run this morning which I did. Attached is a photo of me taken at the event.
It was a 5.2 km run with a good time of 32:15 - not bad. Song of the day was Hermin's Hermet Henery the Eighth.
I also spent a bit of time under a barbell with Andy Laird on both Monday and Wednesday this week. Some serious weight work is going to be clearly part of my future - only 87 days until Prague.
Back with you soon.
Paul
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